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High Protein KFC Zinger Rice Box
by Jalalsamfit
recipe medium American

High Protein KFC Zinger Rice Box

A healthy homemade version of the KFC Zinger Rice Box featuring crispy cornflake-coated baked chicken over Mexican spiced rice with shredded lettuce, sweet corn, bell pepper, and garlic mayo. More protein than the original.

15m Prep
30m Cook
45m Total
2 Servings
high-protein kfc crispy-chicken rice copycat baked weight-loss meal-prep

Ingredients

chicken
  • 300 g chicken breast
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 0.5 tsp onion salt
  • 0.5 tsp chili powder
chicken coating
  • 50 g crushed cornflakes (crushed)
  • 1 whole egg (beaten)
  • cooking spray
garlic mayo sauce
  • 3 tbsp fat-free yogurt
  • 1 tbsp light mayo
  • 1 tsp lemon juice
mexican rice
  • 0.5 whole onion (chopped)
  • 0.5 whole bell pepper (diced)
  • 1 tbsp tomato paste
  • 1 cup white rice (washed, uncooked)
  • 0.5 tsp cumin
serving
  • 1 cup shredded lettuce
  • 50 g sweet corn

Steps

  1. 1
    Season chicken with paprika, garlic powder, onion salt, and chili powder.
    ~3 min
  2. 2
    On a separate plate, crush cornflakes and mix with the same seasoning. On a third plate, beat one egg.
    ~3 min
  3. 3
    Dip the seasoned chicken in egg, then coat in the cornflake crumbs. Make sure everything is well coated. Place on a wire rack, spray with cooking spray, and bake or air fry for 19 minutes.
    ~22 min
  4. 4
    Make the garlic mayo sauce by mixing fat-free yogurt, light mayo, garlic powder, onion powder, and lemon juice.
    ~2 min
  5. 5
    For the Mexican rice, cook chopped onions and bell pepper for a minute, then add tomato paste with washed uncooked rice, paprika, cumin, and salt. Let it toast, then add water, bring to a boil, cover, and simmer until fully cooked.
    ~20 min
  6. 6
    Serve the rice with shredded lettuce, sweet corn, bell pepper, garlic mayo, and the crispy baked chicken on top.
    ~2 min

Nutrition (per serving)

550
Calories
55g
Protein
55g
Carbs
10g
Fat
5g
Fiber
Cultural Context
The KFC Zinger Rice Box is a popular fast food item in many countries. This homemade version replaces deep frying with oven-baking using crushed cornflakes for a crispy coating, dramatically reducing fat while doubling the protein.
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Jalalsamfit
Healthy High Protein KFC Zinger Rice Box! #kfc #chicken #shorts #recipe #fitness #weightloss
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